Wednesday, August 9th

Performance is in red, Competition is in blue, Links are in green

A) Every  2 min, for 8 minutes (4 sets):
Snatch Grip Behind the Neck Push Jerk + 3 Overhead Squats

B) On the minute, for 10 minutes:
Hang Power Snatch x 1 rep
(Build over the sets but no misses)

C) 10 Minute AMRAP
40/30  Row Calories
30 Pullups
20 Box jump overs 24/20
10 Dumbbell Man Makers 35/20

A) Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 rep

The goal is to receive the barbell in a full depth Overhead Squat. If stability and/or flexibility limits you from doing so, perform the Fitness version of today’s barbell work instead.

B) On the minute, for 10 minutes:
Squat Snatch x 1 rep
(Build over the sets, but no misses)

C) 12 Minute AMRAP
40/30  Assault Calories 
40 Pullups 
40 Box jump overs 24/20
40 Deadlifts 225/155

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531